Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: anab0lic on November 05, 2011, 11:02:53 AM
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Volume training is for people that do not understand what causes muscle growth, if you cant stimulate growth with a couple of sets you dont know how to train with any real intesnsity, if you are doing programs like 5x5 as a bodybuilder you're an idiot and I feel sorry for you.
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Volume training is for people that do not understand what causes muscle growth, if you cant stimulate growth with a couple of sets you dont know how to train with any real intesnsity, if you are doing programs like 5x5 as a bodybuilder you're an idiot and I feel sorry for you.
why is 5x5 bad?..I have been meaning to try it
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nothings wrong with it
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"anab0lic" has spoken (oh brother)
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i'm on my second week of smolov squat.
my legs have grown more in two week than in the last two years.
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i'm on my second week of smolov squat.
my legs have grown more in two week than in the last two years.
what is that????
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why is 5x5 bad?..I have been meaning to try it
reg park was mister 5 sets by 5 reps. ;D
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reg park was mister 5 sets by 5 reps. ;D
whats the theory behind it?
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i think either method are equally as effective as long as relative overload is achieved. it's just that a 15 rep overload set is inherently safer than a 5 rep overload set. and safety is certainly a concern when you want to make a courier out of it.
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i think either method are equally as effective as long as relative overload is achieved. it's just that a 15 rep overload set is inherently safer than a 5 rep overload set. and safety is certainly a concern when you want to make a courier out of it.
so you go as heavy as you can for 5 reps and then repeat four more times?
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There are different verisons of 5x5.
The Stronglifts beginner version has you do all 5 sets of 5 reps with the same weight and for the next workout you increase the weight you are using. You have to start out lower than your true 5x5 limit to allow your body to get used to the loading.
The Madcow intermediate version uses 5x5 pyramid sets that are based off of percentages, the weight increases are weekly instead of workout to workout.
There is also the Texas Method which is a form of 5x5 also for intermediates.
There are lots of 5x5 variations out there and most of them are good.
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First, and most importantly, I would like to thank Anab0ic for his concern, sorrow and pity for us ignorant folks who have used the 5X5 system. Thank you again, your worship.
Agree with Yev33's good information, many different versions of 5X5's, with the Bill Star idea probably being the core of this method now days. Usually 3 to 4 exercises for this full body type workout. If you want to throw in the little exercises, like curls, then that is you business, but 5 exercises should be the max. 5X5's will put on muscle mass, though like any thing else in BB'ing (or life) not any one thing works for everybody the same. 5X5's works very well for athletes, most notable football & Rugby players.
I call this type workout Square Root training. Included, and most used, are 6X6, 8X8 & 10X10's (AKA German Volume Training). Don't know why, but each seems to work very well at given times in weight training. Most of these systems are based on using the same weight throughout the workout. If thinking this is sissy stuff with using the same light weight to start, try 10 sets of ten rep, with a 90-120 seconds rest between sets, with the squat or even bench. Some of my best upper body results have been when dong the bent arm pullover & press (BB or DB's). Also BB cleans, in a PR. Used these in the basic 5X5's, with good results, also. Good Luck.
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Just to note: No guarantee that 15 reps are any more safer than 5 reps and vice versa. Most people finally discover this through observation and personal gym experience. Good Luck.
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Just to note: No guarantee that 15 reps are any more safer than 5 reps and vice versa. Most people finally discover this through observation and personal gym experience. Good Luck.
I've actually begun to bring my rep ranges down....I just don't see the need for so many reps anymore.....I was doing 4-5 sets for 12 reps each....I've started to bring them down to 12, 10, 8, 6....no sense killing myself...as a nattie you are not going to change all that much anyway after a certain point...the only thing that will change is your stomach (in terms of getting it smaller and flatter)
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5 x 5 is great for building power,as is 3 x 3....after warming up of course.
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5 x 5 is great for building power,as is 3 x 3....after warming up of course.
Cool....gonna start implementing this right away
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Overload the muscle, hormones, eat, sleep... the end.
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A couple friends of mine were doing 10X3's, based on the GVT concept, with fairly good results in strength. But than again it's all about the reps, and how many, for any given muscle group.
10X3's are 30 reps. As are 2X15, 5X6 & 6X5. To the extreme 30X1. The original concept of the 5X5 program is to get 25 reps total a muscle group. But than again, how many reps are too little or too much for muscle recovery and steady progress. And how much rest between sets is really required? Depends on each individual, I guess, and the goals required. Good Luck.
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Overload the muscle, hormones, eat, sleep... the end.
FIXED
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FIXED
tell me how that works out for ya'. ;)
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tell me how that works out for ya'. ;)
It will work out in better overall health both inside and out and me living past 50 with no kidney or liver problems ;)
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10 sets for major muscle groups.....chest.....bac k....quads.... etc
7-8 sets for calves....bis....tris.
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It will work out in better overall health both inside and out and me living past 50 with no kidney or liver problems ;)
kidneys are unaffected. neither is liver if orals are avoided.
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10 sets for major muscle groups.....chest.....bac k....quads.... etc
7-8 sets for smaller muscle....calves....bis. ...tris.
back is a bit more 15 sets ,,
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i think a good way to train is to mix two type of training
A-4/5 week training to failure, i mean you squat once a week and you do 400lbs for 5/4/3 reps going to failure at each set, and you do that for all exercise, and you try to add 5 lbs each week. the goal is to increase the weight, the volume is low but intensity is high.
B-4/5 week training volume, you put 300lbs on squat on monday and you do 5 set of 7, on thrusday you do 7 set of 5 with 350. you're not going to failure and you add 5 lbs each week and you try to keep the amount of set and reps.the goal is to maintain the amount of set and reps, you work lighter but with more volume.
these two type of workout work well for me.
for example in dead i did a lot of progress while deadlifting once a week or once each other week, warming up and hitting only one super heavy set of 5, adding 5 pounds each dl session.
it look like one set of five with 220 kg.
i also did a lot of progress by doing more set but not going to failure, it looks like doing 5 set of 6 with 190 kg.
result where the same but each method becone boring aand un productive.
so switch form one method to anaother....
the key is to be dedicated and patient.
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If using a 5 x 5 routine, or just to build power in a single exercise,I think it`s best to start a bit below maximum poundages (quite a bit actually),then once you can complete all 5 sets of 5 reps with a certain weight,add just a 2 1/2 pound plate to each side at the next workout, and go for it again..............repea t,again adding weight when all 5 sets of 5 reps are met.
Small increments, and starting out lighter at the beginning, will see you add quite a bit of weight to an exercise over time.
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If using a 5 x 5 routine, or just to build power in a single exercise,I think it`s best to start a bit below maximum poundages (quite a bit actually),then once you can complete all 5 sets of 5 reps with a certain weight,add just a 2 1/2 pound plate to each side at the next workout, and go for it again..............repea t,again adding weight when all 5 sets of 5 reps are met.
Small increments, and starting out lighter at the beginning, will see you add quite a bit of weight to an exercise over time.
this is cool Wes..I'll try it
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Wes gives us the original idea of the progressive overload system. Which for almost a century has give thousands of men great gains in size and power. The adding of a very small amount of weight. when the 5X5 goal is met, is a key factor. Another key factor is that all reps are under control and not any one rep (or set) taken to momentary failure. If failure is allowed, than the trainee will reach a point of diminishing returns sooner or later. Reaching sticking point of less or no progress, from workout to workout. The point being, not to rush the weight load on the bar, but become adjusted to the small increments. Which should be on a weekly bases, hopefully.
Thanks again to Wes, hopefully most here will understand the importance of the true 5X5 system. Good Luck.
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great advice Wes :) building up the weight slowly will yield results and on Bench press i did this myself and worked up to a fair weight and when i returned to Dips for my chest i had to weight them so i was a lot stronger...Progression !!
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If using a 5 x 5 routine, or just to build power in a single exercise,I think it`s best to start a bit below maximum poundages (quite a bit actually),then once you can complete all 5 sets of 5 reps with a certain weight,add just a 2 1/2 pound plate to each side at the next workout, and go for it again..............repea t,again adding weight when all 5 sets of 5 reps are met.
Small increments, and starting out lighter at the beginning, will see you add quite a bit of weight to an exercise over time.
X2.....Great post!